Front Squat Strength - 16 Min
5 Rep Tempo Sandwiches - Pause :03 on Reps 1&5 Each Set
5 @ 50%
5 @ 55%
5 @ 60%
5 @ 65%
5 @ 70%
Pause Singles at 75-80-85% if time
FMW Score 1 - heaviest 5 repScore 2 - heaviest single
Functional Bodybuilding AMRAP 12:
10 Back Rack Split Squats Right
10 Back Rack Split Squats Left
10 Push Press
10 Bentover Rows - Pause at Chest
Use 35% 1RM Front Squat for all movements
This is about quality of movement and not speed.
POWER LUNCH
3 RFT:
50 Alt Jumping Lunges
50 Alt Mountain Climbers to Wrist
50 Squats
*every 2 min stop for 30 dubs